Monday, March 25th

Rest Day.

*Exciting news!  Work on our back lot will start today so you will not be able to use the Washington Street entrance.  Get ready for some outdoor wods soon!

*Be sure to post your scores on 19.5 by 8:00pm tonight.

*Reminder:  Evening CrossFit classes are now offered Monday-Friday at 4:00, 5:00 & 6:00pm. and our new Ville Bootcamp classes are Tues-Friday at 9:30am.  The rest of this month the bootcamps are free for non members so spread the word if you know of anyone that may want to try it out. This class is included in your unlimited membership. 

Sunday, March 24th

*Our next Mobility Class will be today from 12:00-12:30.

Warmup: Band OHS & Lateral Band Walks 3×10

Overhead Squats 4×8@75%

then,

4 rounds for time of:

45-Double Unders

30-Squats

15-Power Snatch (95/65)

*Exciting news!  Work on our back lot will start tomorrow so you will not be able to use the Washington Street entrance.

*Reminder:  Evening CrossFit classes are now offered Monday-Friday at 4:00, 5:00 & 6:00pm. and our new Ville Bootcamp classes are Tues-Friday at 9:30am.  The rest of this month the bootcamps are free for non members so spread the word if you know of anyone that may want to try it out. This class is included in your unlimited membership. 

Saturday, March 23rd

Skill Practice: Rope Climbs

then,

2 Rounds for time of:

1 Lap Run

5 Rope Climbs to 15′

15 Burpees

25 V Ups

50ft HS Walk (scaled to 100ft Bear Crawl)

*Our next Mobility Class will be Sunday from 12:00-12:30.

*Reminder:  Evening CrossFit classes are now offered Monday-Friday at 4:00, 5:00 & 6:00pm. and our new Ville Bootcamp classes are Tues-Friday at 9:30am.  The rest of this month the bootcamps are free for non members so spread the word if you know of anyone that may want to try it out. This class is included in your unlimited membership. 

Friday, March 22nd

Workout 19.5

33-27-21-15-9 reps for time of:

Thrusters (95/65)

CTB Pullups

Time cap: 20:00

*We’ll be judging during our normal class times this week and throwing down from 4:00-7:00pm tonight!

*Our new class schedule started this week!  Evening CrossFit classes are now offered Monday-Friday at 4:00, 5:00 & 6:00pm.

*Our new Ville Bootcamp started this week as well!  These classes will be Tues-Friday at 9:30am.  The rest of this month is free for non members so spread the word if you know of anyone that may want to try it out. This class is included in your unlimited membership. 

Thursday, March 21st

Rest Day.

*CrossFit Open WOD 19.5 will be announced at 8:00pm tonight.  It will be Friday’s class wod and we’ll throwdown from 4:00-7:00pm Friday night!

*Our new class schedule started this week!  Evening CrossFit classes are now offered Monday-Friday at 4:00, 5:00 & 6:00pm.

*Our new Ville Bootcamp started this week as well!  These classes will be Tues-Friday at 9:30am.  The rest of this month is free for non members so spread the word if you know of anyone that may want to try it out. This class is included in your unlimited membership. 

Wednesday, March 20th

Deload Week

Hyperextensions 3×12

Planks 3×1:00

then,

KB SDHP’s 4×12

then,

5 Rounds for time of:

8-Calorie Ski Erg

10-DB Deadlifts (50/35’s)

12-GHD SItups

14-Box Jumps (24/20)

*Our new class schedule starts this week!  Evening CrossFit classes are now offered Monday-Friday at 4:00, 5:00 & 6:00pm.

*Our new Ville Bootcamp started this week as well!  These classes will be Tues-Friday at 9:30am.  The rest of this month is free for non members so spread the word if you know of anyone that may want to try it out. This class is included in your unlimited membership. 

Tuesday, March 19th

Deload Week

DB Front Rack Lunges 3×12/leg

DB RDL’s 3×12

then,

10:00 AMRAP of:

3-DB Thrusters (40/25’s)(RX+ 50/35’s)

3-Pullups (RX+ CTB Pullups)

6-DB Thrusters

6-Pullups

9-DB Thrusters

9-Pullups

etc,

*Our next Mobility class will be today from 11:30-12:00.

*Our new class schedule starts this week!  Evening CrossFit classes are now offered Monday-Friday at 4:00, 5:00 & 6:00pm.

*Our new Ville Bootcamp starts today!  These classes will be Tues-Friday at 9:30am.  The rest of this month is free for non members so spread the word if you know of anyone that may want to try it out. This class is included in your unlimited membership. 

 

Monday, March 18th

Deload Week

DB Bench Press & DB Rows 3×12@approx 60% 1RM

then,

15:00 AMRAP of:

15-KBS (53/35)

12-Ring DIps

9-K2E’s

*Reminder: Submit your score for 19.4 by 8:00pm tonight!

*Our new class schedule will starts today!  Evening CrossFit classes will now be offered Monday-Friday at 4:00, 5:00 & 6:00pm.

*Our new Ville Bootcamp starts this Tues-Friday at 9:30am.  The rest of this month is free for non members so spread the word if you know of anyone that may want to try it out. This class is also included in your unlimited membership. 

*Our next Mobility class will be this Tuesday from 11:30-12:00.

Sunday, March 17th

Rest Day.  Missed a Test Day last week or 19.4?  Make it up today from 12:30-1:30!

*Our new class schedule will start Monday, March 17th along with our new Ville Bootcamp Tues-Friday at 9:30am!  Evening CrossFit classes will now be offered Monday-Friday at 4:00, 5:00 & 6:00pm.

Saturday, March 16th

Last day of test week

Back Squat 5×1 to a 1RM

then,

“The Crippler”

30-Back Squats (225/155)

1 Mile Run

or

“The San Fransisco Crippler”

30-Back Squats (225/155)

1K Row

for time.

*compare to 9/20/18

*Our next Mobility class will be today at 11:00!

*Our new class schedule will start Monday, March 17th along with our new Ville Bootcamp Tues-Friday at 9:30am!  Evening CrossFit classes will now be offered Monday-Friday at 4:00, 5:00 & 6:00pm.